Faɗin Riko Rear Pull-Up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers

Sakonni ga Faɗin Riko Rear Pull-Up

The Wide Grip Rear Pull-Up kalubale ne na motsa jiki na sama wanda da farko ke kaiwa tsokoki na baya, musamman latissimus dorsi, yayin da yake shiga kafadu da hannayenku. Wannan motsa jiki ya dace don matsakaita zuwa masu sha'awar motsa jiki na ci gaba da ke neman haɓaka ƙarfi, haɓaka ma'anar tsoka, da haɓaka aikin babban jiki gabaɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka dabarun cirewa, haɓaka mafi kyawun matsayi, da ba da gudummawa ga ingantaccen tsarin jiki.

Yanayinta: tsammanin nuni a nuni Faɗin Riko Rear Pull-Up

• Ja jikinka sama ta hanyar matse ruwan kafadarka tare, tuƙi gwiwar gwiwarka zuwa ƙasa, da ajiye ƙirjinka sama.
• Ci gaba da jan jikin ku har sai haƙar ku ta kasance a sama da sandar, tabbatar da cewa kuna amfani da tsokoki na baya ba kawai hannuwanku ba.
• Riƙe wannan matsayi na daƙiƙa guda, mai da hankali kan raguwa a cikin tsokoki na baya.
• Sannu a hankali saukar da jikin ku zuwa wurin farawa, cikakken mika hannuwanku da barin kafadar ku don yada baya.

Lajin Don yi Faɗin Riko Rear Pull-Up

• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, yi amfani da cikakken kewayon motsi. Fara daga cikakken rataye tare da mika hannu gaba daya, kuma ja da kanka har sai kirjinka ya taɓa ko ya zo kusa da mashaya. Guji kuskuren gama gari na tsawaita hannu a ƙasa kawai ko rashin ja sama sama da ƙasa.
• Motsi Mai Sarrafa: Ka guji yin amfani da kuzari ko karkatar da jikinka don ja da kanka. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da raunuka. Madadin haka, mayar da hankali kan shigar da tsokoki na baya da ja sama cikin tsari da daidaito.
• Fasahar Numfashi: Numfashin da ya dace yana da mahimmanci ga

Faɗin Riko Rear Pull-Up Tambayoyin Masu Nuna

Shi beginners za su iya Faɗin Riko Rear Pull-Up?

Ee, masu farawa za su iya yin aikin motsa jiki na Rear Pull Up. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba wanda ke buƙatar adadi mai kyau na ƙarfin jiki na sama. Ya kamata masu farawa su fara da ja-in-ja na asali ko ja da baya don haɓaka ƙarfinsu kafin yin yunƙurin riko na baya. Koyaushe tuna don dumama yadda ya kamata kafin motsa jiki da kiyaye tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Faɗin Riko Rear Pull-Up?

• A karkashin wuya rike jan-up: Wannan sigar tana buƙatar riƙe mashaya tare da dabino da yake fuskanta, wanda ya haɗu da ƙarin tsokoki na Bicep yayin da har yanzu suke aiki da baya.
• Haɗewar Riko Rear Pull-Up: Wannan bambancin ya ƙunshi hannu ɗaya ta yin amfani da ɗimbin riƙon sama da sauran ta yin amfani da riƙon hannu, wanda zai iya taimakawa wajen daidaita rashin daidaituwa tsakanin sassan jiki biyu.
• Hannun Baya na Hannu Daya: Wannan sigar ci gaba ta ƙunshi ɗaukar kanku sama da hannu ɗaya kawai, wanda ke ƙaruwa da wahala sosai kuma yana shigar da tsokoki ta hanya ta musamman.
• Weekted baya jan-up: Wannan bambance-bambancen ya ƙunshi saka bel ko riƙe dumbbell tsakanin kafafu yayin yin motsa jiki kuma yana sa motsa jiki ya fi ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Faɗin Riko Rear Pull-Up?

• Bent-over Rows: Wannan motsa jiki kuma yana kaiwa ga tsokoki na baya, musamman rhomboids da trapezius, waɗanda ke da mahimmanci don yin abubuwan jan hankali. Ta hanyar ƙarfafa waɗannan tsokoki, zaku iya haɓaka aikinku mai faɗin Riƙe Rear Pull Up.
• Deadlifts: Deadlifts suna aiki a kan dukkan sarkar baya, gami da tsokoki na baya, waɗanda ke da hannu sosai yayin Faɗar Rigar Rear Pull-Ups. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta ƙarfin ku da juriyar ku.